Name: Playbook - Raquel Santos - WEEK 3: BOOTY FOCUSED LEG DAY
Uploaded: 2023-12-22T05:10:16.011Z
Duration: 60 min
Description: WEEK 3: BOOTY FOCUSED LEG DAY

1️⃣ SUPERSET 
- Barbell Bulgarian split squat - 4x4-6 each side
- Elevated DB sumo squat w/pulse - 4x15

2️⃣ SUPERSET 
- Barbell hip thrust - 5x15
- Landmine B Stance RDL - 5x12 each side 

3️⃣ SUPERSET 
- Smith machine wide stance squat - 4x12
- Smith machine curtsy lunges - 4x10 each side 

4️⃣ FINISHER - descending ladder 
- KB swing - 10x10,9,8,7,6,5,4,3,2,1 
- Jump squat - 10x10,9,8,7,6,5,4,3,2,1

- Barbell Bulgarian split squat - 4x4-6 each side
- Elevated DB sumo squat w/pulse - 4x15

- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

Barbell Bulgarian split squats

- Stand in a wide toed out stance on two parallel elevated surfaces
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, reaching the dumbbell toward the floor
- pulse an inch up and down 
- Stand up to full extension

Elevated dumbbell sumo squat with pulse

SUPERSET 1

- Barbell hip thrust - 5x15
- Landmine B Stance RDL - 5x12 each side

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell Hip Thrust

Landmine B stance RDL

SUPERSET 2

- Smith machine wide stance squat - 4x12
- Smith machine curtsy lunges - 4x10 each side

Smith machine wide stance squat

Smith machine curtsy lunge

SUPERSET 3

- KB swing - 10x10,9,8,7,6,5,4,3,2,1 
- Jump squat - 10x10,9,8,7,6,5,4,3,2,1

Kettlebell Swings

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

WEEK 3: BOOTY FOCUSED LEG DAY

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